Getting back in shape

Get your fitness related queries answered by the expert.

Get your fitness related queries answered by the expert.

Q. Hi, I’m 5.1” and I weigh 78 kgs. I am a 38-year-old woman and I’ve been operated twice due to some gynaec problem. I’ve gained a lot of weight around my tummy and shoulders. Please advise a diet plan.
-Varsha S Kadam

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Dear Varsha, according to your height and age, your weight should be 50-55kgs. So you need to reduce your weight by 20-22 kgs. You can follow this diet.



Early morning (7.30 am): One glass of Bottle Gourd juice.

Breakfast (9 am): One cup of skimmed milk, a bowl of wheatflakes, or two egg-white omelettes with wholewheat bread.

Mid-morning (11.30 am): One fruit

Lunch (1 pm): Two dry chapatis + sprouts (rajma/ chana/ moong ) or soya chunks + one cup of vegetables + one cup of curd (prepared from skimmed milk) + salad

Evening snacks (5 pm): One cup of green tea with a snack like ragi puffs or soya khakras

Late evening (7 pm): Coconut water

Dinner (8 pm): A bowl of vegetable soup + one bhakri (nachni/ jowar/ bajara) + one bowl of dal or two pieces of grilled fish + one cup of vegetables.



By Leena Mogre, Mumbai-based fitness expert.